Rob Riches WBFF Fitness Model Contest Prep. 10 Weeks Out - Biceps

Follow Optimum Nutrition athlete, Rob Riches, as he documents his 12 weeks preparation through video and blogs, showing how he trains, the foods he eats, the supplements he takes, and his fitness workouts, to be ready for the WBFF World Fitness Model Championships in Toronto on August 27th 2011.

You can follow rob and his daily posts on Facebook and Twitter below:

twitter.com/RobRiches

www.facebook.com/pages/​The-Official-Rob-Riches-Fitness-Group/​109378955772447

Daily blog: www.robrichesfitness.wordpress.com

For more information on training, nutrition, modeling and competing, check out www.robriches.com and www.onacademy.co.uk

Category:

Howto & Style

Tags:

• Rob
• Riches
• Natural
• Model
• Ripped
• Fitness
• biceps
• arm
• peak
• curl
• barbell
• dumbbell
• cable
• workout
• gym
• London
• optimum
• nutrition
• six
• pack
• cardiff
• physique

[smileyb10]

thumbs up if you feel happy for absolutely no reason when you come out of the gym

[kerrilcook]

i'm in the background of this video! yaaaayyyy!!!

[00HoODBoy]

@REDRAGON12345 exactly, these two guys are the best!

[1964i]

Rob, You seem to be a very cool and down to earth person. Great vid. Good luck.

[LostFaceify]

@REDRAGON12345 it would be really gay

[199FOE]

@mOfOz8 No, I don't think you understand. Scott Herman pitches his videos by adding fake pitcures that he had nothing to do with in his thumbnails to attract viewers and get paid. Hes a complete joke who preaches a pratice that he can't even show you.

[TheNewDivide91]

@Hoish999 You don't absolutely have to swing on the last few reps to see progress. I'm sure you know already, but you really want to focus on stretching the muscle on the way down and the contraction on the way up.. Squeeze the hell outta the bloody thing, then close to the end of your set if ya have to swing a little.. No big deal ;)

[mOfOz8]

@REDRAGON12345 er i dont see why just because rob riches has a better physique, you have to insult scott herman. no ones forcing you to watch scotts vids anyway lol dumb fuck. in every aspect of your life theres gonna be someone better than you, guess you must be sad feeling youre a joke in so many ways then.

[mcronan1]

@Hoish999

Yeah man, putting a little swing in is okay, even good, as long as you only do it on those last 2 or 3 reps where you know you can't complete them without implementing a swing. It's much the same as using a spotter to help when your nearing failure.

Obviously if you swing for every set of every rep your cheating and looking like a fooool :)

[AllegedlySpiffy]

I love that last rep that almost makes a grown man want to cry.

[imherelol]

how much rob weight and greg ?

[lloydhurn93]

did he say cardiff?